Share on Pinterest- A study found that vitamin D is linked with better cardiometabolic health.
- People taking it had better blood pressure, total cholesterol, and fasting blood glucose.
- Some groups did even better, such as those with vitamin D deficiency or lower BMI.
- Experts say it’s a good idea to get tested by a doctor before taking larger doses.
- Sunlight and vitamin D-rich foods are the best ways to get this important nutrient.
According to a large meta-analysis of randomized controlled trials, taking vitamin D supplements was linked with better cardiometabolic health.
The study, published online on July 26, 2024, in the journal Engineering, found that a daily median dose of 3,320 International Units (IU) was necessary to achieve these benefits.
Study participants consuming vitamin D had better blood pressure (both systolic and diastolic), total cholesterol, fasting blood glucose, hemoglobin A1C, and fasting blood insulin.
However, the effect was stronger in non-Westerners, older adults, people with lower baseline vitamin D levels, those with lower body mass index (BMI), and those who took the supplement longer. This was especially true regarding glycemic-related measurements.
The study authors additionally highlighted the importance of providing each person with an individualized dose, given these differences in response.
“Our findings suggest that higher vitamin D levels are required to maintain cardiovascular health in non-Westerners, obese, and older populations,” they wrote. “Consequently, consideration should be given to administering higher doses for longer durations when designing personalized intervention strategies aimed at enhancing cardiometabolic health in these populations.”
How vitamin D supplements were linked with better cardiometabolic health
To conduct their study, the team searched several large databases of medical research to identify all relevant studies.
Altogether, 99 suitable studies were found that included a total of 17,656 participants.
These participants ranged in age from 6 to 75 years, with a median age of 50.35.
Both Western and non-Western countries were included.
The researchers extracted data from the studies in order to learn how effective vitamin D supplementation was in improving cardiometabolic risk factors.
They also looked at how people’s ethnocultural background (Western versus non-Western), baseline vitamin D levels, BMI, vitamin D dosage, age, and length of supplementation influenced the prevention of cardiovascular diseases.
Their analysis found that, overall, vitamin D supplementation improved all measures of cardiometabolic health throughout the entire population.
The groups who benefited the most were non-Westerners, those who started with a 25-hydroxy vitamin D level of less than 15.0 ng/mL (below 20 ng/mL is generally deemed to be vitamin D deficiency), those having a BMI less than 30 kg/m2 (non-obese), those 50 years of age or above, and those using vitamin D supplements for longer than three months.
How much vitamin D should you take per day?
Akanksha Kulkarni, a Registered Dietitian Nutritionist at Prowise Healthcare, who was not involved in the study, advised that it is necessary to get a blood test prior to supplementing to see what your current vitamin D levels are.
“This test is usually performed by your doctor, who will also give you guidance on how to administer the dose if necessary,” she said.
She urges caution because vitamin D can build up to toxic levels if taken in excess for too long.
It can cause calcium to build up too high, contributing to kidney stones and even bone damage, according to Kulkarni.
Excess calcium buildup can also cause symptoms such as:
- nausea
- vomiting
- weakness
- frequent urination
People should avoid taking large amounts of vitamin D without visiting a doctor, she stressed.
However, if you do opt to take a supplement, the National Institute of Health’s Office of Dietary Supplements says the recommended amount of vitamin D for adults 19-70 is 600 IU daily. This amount rises to 800 IU over the age of 70.
Up to 4,000 IU daily is considered to be safe. Anything above this should only be taken under a doctor’s supervision.
What are the healthiest ways to get vitamin D?
Michael Lahey, MD, a physician and preventive healthcare specialist with My Weight Loss Partner, who was also not a part of the study, said that one of the best ways to get adequate vitamin D is through sun exposure.
“Natural production of vitamin D requires only moderate amounts of sunlight, 10-30 minutes, 2-3 times a week,” he said.
“But one should not expose their skin to the sun without protection to prevent skin harm,” added Lahey, noting that too much unprotected sun exposure can raise your risk for skin cancer.
“Tanning beds are the worst and should be strongly discouraged,” he added.
You can also get plenty of vitamin D from foods like fatty fish, fortified dairy products, and egg yolks, said Lahey. There are times, however, when supplementation could be advisable.
“This is especially important during winter or in such regions where the sun does not shine through most of the year,” he said. “Lack of sun and proper diet can be met with supplements to ensure that your body has the right vitamin D it requires.”
Takeaway
A new study has found that vitamin D supplementation was associated with improved cardiometabolic health.
People who took vitamin D supplements had better blood pressure, total cholesterol, fasting blood glucose, hemoglobin A1C, and fasting blood insulin.
However, some people — such as non-Westerners, older adults, people with lower baseline vitamin D, those with lower BMI, and those who took the supplement longer — responded even better.
Experts say most adults should stick with the recommended amount of vitamin D — 600 IU — unless they have been tested and advised by a doctor to take more.
Exposure to sunlight (within limits) and eating foods rich in vitamin D are the best ways to maintain vitamin D levels.
